Eat Well Recipe: Grilled Chicken Banh Mi Bowls

 

Grilled Chicken Banh Mi Bowls

Grilled Chicken Banh Mi Bowls

Ingredients

  • 1 lb boneless, skinless chicken breasts
  • 2 tbsp low-sodium soy sauce or tamari
  • 1 tbsp lemongrass, finely minced
  • 2 cups cooked brown rice or quinoa
  • 1 cup carrots and daikon radish, julienned
  • 1/4 cup rice vinegar (unsweetened)
  • 1 cucumber, sliced
  • Fresh herbs: Cilantro and mint leaves
  • 1 jalapeño, sliced (optional)

Method & Instructions


1.Marinate the Chicken:20 mins.


Whisk the low-sodium soy sauce, lemongrass, and a touch of black pepper in a bowl. Add the chicken breasts and let marinate for at least 20 minutes.


2.Pickle the Veggies:10 mins.


Toss the carrots and daikon radish with the rice vinegar and a splash of water in a small bowl. Let sit to quick-pickle while cooking.


3.Grill the Chicken:12 mins.


Preheat a grill pan or outdoor grill to medium-high heat. Grill the chicken for 5 to 6 minutes per side, or until the internal temperature reaches 165°F (74°C). Let rest, then slice.


4.Assemble the Bowls:5 mins.


Divide the cooked brown rice or quinoa into bowls. Top with the grilled chicken slices, drained pickled vegetables, cucumber slices, fresh cilantro, mint, and jalapeños.


Tips for Success & Heart Health


To optimise this meal for cardiovascular safety, focus on managing blood pressure and reducing arterial inflammation. Traditional banh mi uses high-sodium marinades and heavy mayonnaise. Swapping those for low-sodium tamari and omitting the mayo eliminates excess sodium and saturated fats, protecting your arteries from plaque buildup and reducing heart attack risks.


Using lean, skinless chicken breast provides high-quality protein without the saturated fat found in red meat. Utilising brown rice or quinoa introduces soluble fibre, which actively binds to cholesterol in the digestive system and helps drag it out of the body. Furthermore, the fresh cilantro, mint, and raw cucumbers deliver a potent dose of antioxidants and potassium, which naturally relaxes blood vessels to sustain a healthy, balanced blood pressure.



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